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dumbbell straight leg deadlift strength standards

What is a good dumbbell straight leg deadlift?

For a 180 lb male, an Intermediate dumbbell straight leg deadlift is about 112 lb (0.62x bodyweight). Advanced starts around 142 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 112 lb Intermediate at 180 lb
Next tier 142 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer dumbbell straight leg deadlift

A solid (Intermediate) dumbbell straight leg deadlift for a 180 lb male is about 112 lb (0.62x bodyweight). Use the calculator below to convert your own dumbbell straight leg deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 142 lb (0.79x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

dumbbell straight leg deadlift demonstration
Estimated Standards

How strong is your dumbbell straight leg deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment dumbbell
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your dumbbell straight leg deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 112 lbs (0.62x bodyweight) on the dumbbell straight leg deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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Reader Data Is Still Building

We do not have enough reader-submitted dumbbell straight leg deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

112 lb Typical 1RM (Intermediate)
0.62x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You dumbbell straight leg deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 32 48 67 91 116
120 37 53 74 99 125
130 42 59 81 107 134
140 46 65 88 114 143
150 51 70 94 121 151
160 55 76 100 128 159
170 60 81 106 135 166
180 64 86 112 142 173
190 69 91 118 148 180
200 73 96 123 154 187
210 77 100 128 160 194
220 81 105 134 166 200
230 85 110 139 172 206
240 88 114 144 177 212
250 92 118 149 182 218
260 96 122 153 187 223
270 100 126 158 192 229
280 103 130 162 197 234
290 107 134 166 202 240
300 110 138 171 207 245
310 114 142 175 212 249

Is Your dumbbell straight leg deadlift Good?

A quick read on what counts as a good dumbbell straight leg deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) dumbbell straight leg deadlift is about 112 lb (0.62x bodyweight). Advanced lifters hit 142 lb (0.79x), and Elite is 173 lb (0.96x).

Women (140 lb): a good (Intermediate) dumbbell straight leg deadlift is about 62 lb (0.44x bodyweight). Advanced lifters hit 85 lb (0.61x), and Elite is 109 lb (0.78x).

How Much Should You Be Able to dumbbell straight leg deadlift?

Men: a 180 lb male should lift about 112 lb at an Intermediate level (a beginner target is around 64 lb).

Women: a 140 lb female should lift about 62 lb at an Intermediate level (a beginner target is around 28 lb).

By bodyweight (men): A 150 lb lifter lifts about 94 lb, and a 220 lb lifter lifts about 134 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 111 lb, while by age 50 the Intermediate standard is about 99 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect dumbbell straight leg deadlift Strength?

How dumbbell straight leg deadlift standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 49 69 94 124 155
20 56 79 108 142 178
25 57 81 111 145 182
30 57 81 111 145 182
35 57 81 111 145 182
40 57 81 111 145 182
45 54 77 105 138 173
50 51 72 99 129 162
55 47 67 91 119 150
60 43 61 83 109 137
65 39 55 75 99 124
70 35 50 68 88 111
75 31 44 60 79 99
80 28 40 54 71 89
85 25 35 49 63 80
90 22 32 44 57 72

What Do dumbbell straight leg deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the dumbbell straight leg deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the dumbbell straight leg deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your dumbbell straight leg deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your dumbbell straight leg deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your dumbbell straight leg deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your dumbbell straight leg deadlift

Tier-specific training recommendations to move your dumbbell straight leg deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the dumbbell straight leg deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the dumbbell straight leg deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your dumbbell straight leg deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform dumbbell straight leg deadlift

["Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.","Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward.","Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent.","Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete dumbbell straight leg deadlift guide on FitnessVolt →

Where Do These dumbbell straight leg deadlift Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your dumbbell straight leg deadlift Good for Your Weight?

Use this page to compare your dumbbell straight leg deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can dumbbell straight leg deadlift 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" dumbbell straight leg deadlift depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the dumbbell straight leg deadlift after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.